Exercises You Should Be Doing: KB Goblet Squat w/ Lowering
It’s hard to imagine a more versatile and “user friendly” exercise than the Goblet squat. I think we should collectively pass it into law that anytime anyone in the fitness industry crosses paths with Dan John, he or she is obligated to give him a high-five for popularizing it.
Or buy him a steak. His choice.
Taking pain, injury, and one’s anatomy/musculoskeletal limitations (FAI, bone spurs, etc) out of the equation, I’d argue there’s no one on Earth who couldn’t learn how to squat correctly within ten minutes of performing their first Goblet squat.
And they’re not just a one-trick pony either.
They also help solve everything from anterior knee pain to global warming to a bad hair day. They even solve bipartisanship. Congress can’t agree on simple things like health care for veterans or making birth control easily accessible for women (or that the number 3 comes after 2), Republicans and Democrats across the board give two thumbs up to Goblet squats.
They’re like magic, Gandalf and Professor Dumbledore approved.
There are a number of iterations:
1. Regular ol’ Goblet Squats – DB or KB.
2. Goblet Squat w/ Pulse
3. Goblet Elevator Squats
And one I’m going to propose today…..
Goblet Squat w/ Lowering
Gold star to me for the sick t-shirt.
Who Did I Steal It From: I know of several coaches who have used this variation – Dean Somerset, Dr. Mark Cheng, Dan John, and Mike Robertson to name a few. So I’ll give credit to all of them.
And not for nothing: it should give you an indication of the exercise’s validity and overall bad-assery that so many top-notch coaches recommend doing it.
What Does It Do: The lowering component (where you actually lower the KB down to the floor while in the bottom position) adds an additional challenge to the exercise by increasing the lever arm (the actual distance the KB travels as you lower it away from the body).
This forces the anterior core to fire on all cylinders, but also the muscles posteriorly to help resist the flexion moment (learning to stay more upright).
I also love using this variation with people who tend to be hyper-mobile. Whenever I see a client or athlete with a loosey goosey (<- that’s the scientific term) squat pattern, where they can’t seem to control anything – the knees, hips and torso resemble a baby giraffe learning to walk – I’ll have them perform this exercise.
Why?
Because it forces them to concentrate, slow down, and OWN the position, especially in the bottom.
People who are more lax tend to “relax” in the bottom position which places much more stress on their passive restraints – ligaments, tendons, etc.
By adding in the “lowering” component, it forces them to own tension, and thereby helping/teaching them to maintain (hopefully) a more optimal pelvic position. And knees, and torso.
Key Coaching Cues: Slow down. I’ll generally have someone perform a controlled tempo on the way down (2-5s). In the bottom position I’ll have them perform 1-2 “pumps” where they lower the KB down towards the floor, again, in a controlled fashion.
One repetition = squat down, 1-2 pumps in the bottom position, then return back to standing.
Have fun.
Comments for This Entry
Paul Bruce
This is a great exercise, thank you so much! I'm often thinking about how to program things for my clients, and this is definitely one such exercise, but I also like it for myself! I have a pretty weak low back and sometimes have trouble staying neutral in the lumbar and extended in the thoracic when going down to squat, so this looks wonderful. Thanks so much.April 21, 2015 at 1:11 pm |
Michael Fazekas
I always get really bad hip pain on both sides when I do goblet squats. What am I doing wrong?April 21, 2015 at 9:53 pm |
TonyGentilcore
Tough to say without seeing you in person Michael, but it may be your anatomy, hip structure, etc. Some people just can't squat too deep due to their or body structure. I'd say do this: 1. Brace your abs, hard! This will posteriorly tilt the pelvis more and maybe alleviate the pain. 2. If not, squat to a box to a height that doesn't hurt. Hope that helps.April 22, 2015 at 7:38 am |
Henk
What about lowering the KB on the ground and picking it up again before standing up? Seen some professionals do that variation too. Or what about lifting the KB overhead while squatting after you've done a couple of pumps? I think Strong First guys utilize that drill as a part of their programs.April 21, 2015 at 10:24 pm |
Benjamin van Assum
Or what about... Every exercise can be adjusted. Pro or no pro... If you want to be fit, exercise with prppper form don't worry too much about exercise programming Henk.April 22, 2015 at 1:40 am |
Henk
Yeah, obviously. The intent of my comment was merely to get Tony's feedback on those variations. That's all.April 22, 2015 at 2:06 am |
TonyGentilcore
All are good options. Every exercise can be regressed or progressed depending on someone's ability and goals. I'm all for squatting with the KB overhead so long as someone has ample shoulder flexion and doesn't compensate through their lumbar spine.April 22, 2015 at 7:39 am |
Adam Trainor
I award you one gold star. Also, you get a smiley face for that Dumbledolf meme. This exercise is great for those of us who travel. You can pick up just about anything with weight and knock out some valuable reps with these modifications. It certainly beats bodyweight squats, pushups, and dips for millionth time.April 22, 2015 at 8:55 am |
Diwesh Poudyal
Hi Tony, I am a hypermobile athlete and I've been looking for everything I can find to get me overall more control but also get rid of back pain. I've been having back pain since I was 18 (i'm 21 now) but it's gotten really bad recently and I can't squat or deadlift without pain anymore which I love doing. I've been doing a lot of research and have found some stuff that can help like strengthening my TA and my other deeper core muscles. Is there any other info that you can share that might help? P.S. I'm a big fan of all of you guys over at CSP, I've learned a lot more from reading all of your articles and watching videos than my Exercise Physiology program in college.April 23, 2015 at 10:23 am |
“Exercises You Should Be Doing: KB Goblet Squat w/ Lowering” | Greg Maness' Functional Sports Performance Blog
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“Exercises You Should Be Doing: KB Goblet Squat w/ Lowering” | Greg Maness' Functional Sports Performance Blog
[…] “Exercises You Should Be Doing: KB Goblet Squat w/ Lowering” […]April 24, 2015 at 8:23 am |
Posture, Squatting & Carbs - Old Spartan Fitness
[…] this article by Tony Gentilcore throws in a few more cool […]April 25, 2015 at 8:36 pm |
Andy Marks
Mr g, which is best option if one has lower back l4 l5 issues!April 26, 2015 at 3:45 am |
TonyGentilcore
Well, I think both would be fine so long as you're able to maintain a neutral spine throughout.April 27, 2015 at 10:03 am |
Shane Mclean
Goblet squat with bicep curl would be a more popular name :). Love me some curls. Love the variation Tony and congrats on having 2 article in the PTDC this week.April 26, 2015 at 9:57 am |
TonyGentilcore
DAMMMIT! That would have gotten me at least 20,000 more clicks if I used that as the title.April 27, 2015 at 10:04 am |
Shane Mclean
You know it!. Ha haApril 27, 2015 at 11:31 am |
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Martin
I have returned to this exercise after several years. It is really brilliant. You can do it without much risk, and you feel that the body is in the right position in the squat. I usually do three biceps curls at the bottom position, and that slows down the exercise, so that you really get focus on the movements. The best is that this execise (together with a lot of other training) has given me a personal best in sprint running at the age of 57!August 10, 2020 at 12:37 pm |